Plyometrics are a great training tool for athletes. Originally called jump training, these exercises allow muscles to produce maximal force as rapidly as possible. They can be as simple as skipping or as challenging as jumping onto boxes or hurling a medicine ball for distance. Whatever form they take, the goal is the same: to produce power by linking strength with speed.

The results you get from plyometrics come with a price. Although they don’t look particularly taxing, these exercises present an all-out challenge to your muscles, joints, connective tissues, and central nervous sys­tem. Before you even consider adding them to your workouts, heed these guidelines.

1. Make Sure You’re In Decent Shape
The standard advice is to forget lower-body jumps until you can squat 1½ times your body weight; and to avoid upper-body plyos until you can bench-press your weight. To us, that advice seems like a Catch-22—you must be strong before you’re allowed to develop power. Look at kids: They don’t need training to skip and jump. They do it all day, every day. It’s an important part of their development. Could the average 20-kilo kindergartner squat 30 kilos or bench 20? We doubt it. Let’s modify the standard advice and say you should build a base of strength and fitness before you turn to plyometrics. We think a solid year of strength training should do it.

2. Respect Pre-existing Injuries
Make sure your injuries have healed before you do plyometrics that affect those areas. With some chronic knee and lower-back injuries, you may not be able to do plyometrics at all without risking further damage. (Same with wrist injuries, in the case of plyometric pushups.)

3. Do Plyometrics First In Your Workouts

That means after warmups and stretching, but before strength or aerobic exercises. In an ideal sit­uation, strength and aerobics should be done on one day, plyometrics on another, warmup and stretching every time you workout. If that’s not an option, do plyometrics before strength and/or aerobics work.

4. Rest 2 to 3 days Between Plyometric Workouts

Beginners and those over age 40 may want to budget even more time for recovery. You want your muscles and connective tissues to grow stronger between workouts, and that requires full recovery from one workout to the next.

5. Keep Reps Relatively Low

Try for 6 to 10 per set.

6. Rest 2 to 3 minutes Between Sets

But stay on your feet. Stretch or walk around in between sets. Don’t sit and allow your muscles to stiffen.

7. Keep Volume Low

Plyometric volume is usually measured in foot contacts, rather than in reps. The term means exactly what you think it means, although one foot landing counts as 1 contact, while two feet landing at the same time also counts as 1 contact. That’s because your body—particularly your lower back—feels contact no matter how many Nikes hit the turf. Beginners should limit themselves to 60 to 80 foot contacts per workout. Advanced guys can go as high as 150 to 200, with intermediates in between.

8. Get Off The Ground

Minimize ground time and maximize air time. As soon as you land from one jump, immediately explode into the next one. Height isn’t as important as speed.

9. Use Ground That Gives

Your backyard or a nearby field is an ideal place to do plyometrics. A carpeted floor can also work in a pinch.

10. Progress From Easiest to Hardest

Just as you started strength lifting with the simplest exercises—crunches, pushups, biceps curls—and then progressed to the challenging stuff, you should also start plyos with simple standing jumps before moving onward and upward.

Introduction to Plyometrics

A basic guide to plyometric exercises.

Remember the fun you had as a kid, hopping, skipping, and jumping around the playground? The exercises you do with plyometrics mimic those dynamic moves.

Plyometrics (“plyo,” for short) used to be called “jump training.” It’s a technique that you can use in many different ways. For instance, you can do plyometrics to help train for basketball, volleyball, tennis, or any other activity that uses explosive movements.

The physical demands of an athlete differ greatly from a ‘normal gym guy’ looking to build huge muscles. Explosiveness – a combination of muscle power and strength – is what an athlete needs to work on rather than ‘slow-rep’ bodybuilding exercises like bench press or bicep curls.

This is where plyometric exercises come in handy. Plyometric exercises are moves associated with a power component – so, if you were to do a ‘clap press-up’ that would be a plyometric move as opposed to a traditional press-up. Likewise, jump squats are plyometric compared to normal squats.

The three key benefits of plyometric training are: increased muscular power, prevent injuries, and boost high end abilities like sprinting or jumping.

Muscular power

Power is vastly different from strength. Power relates to one’s ability to apply force quickly (such as jumping) as opposed to strength which refers to one’s ability to simply displace weight. A real world example of this would be to take a bodybuilder who can leg press 800lbs and a kick boxer who can only leg press 400lbs. If we had each individual kick a training bag, the trained kick boxer will exhibit greater power and apply more force to the bag than the bodybuilder. This demonstration exemplifies how the bodybuilder may have more strength but the kick boxer has more power.

Prevent injuries

For many professional athletes, their careers depend upon how quickly their bodies can react and operate. Unfortunately, the demand for these quick responses places the body under a great deal of stress. By performing plyometric exercises in addition to regular strength training exercises and regularly stretching, athletes can build up all forms of muscular fibers which leads them to be less susceptible to injury.

Plyometrics target the fast-twitch muscle fibers. An activity like jogging targets the slow-twitch muscle fibers. Fast-twitch muscle fibers are exercised by executing movements quickly, therefore requiring the muscles to rapidly contract. Activities like long distance running allows the muscles to contract slowly (and sometimes not even fully contract as the stride does not require it)

Boost high end abilities

For an athlete looking to gain an edge in a particular sport, plyometrics is a great way to bring their skills to the next level. With proper training, plyometrics will increase an athlete’s vertical jump, enhance their ability to make quick lateral movements, allow for greater punching/kicking force, and of course, it allows for one to increase their top running speed.

Plyometric exercises:

Jumps

Depth Jumps:This exercise uses gravity and an athlete’s weight to increase exercise intensity. Assume a standing position on a box, step or hop off, land, and immediately jump vertically, horizontally, or on to another box. Depth jumps can be performed with one or both legs. The height of the box is dependent on the athlete and his or her goals. Furthermore, one should ensure that the surface they are landing on is suitable for absorbing impact so as not to risk any shock injuries

Squat Jumps:Stand with your feet shoulder width apart. Squat down and jump as high as possible. Upon landing, squat and immediately jump up again.

Tuck Jumps:Stand with your feet shoulder width apart. Explode and jump as high as you can, bringing your knees into your chest. As you descend, straighten your legs and land softly on the balls of your feet. As soon as your feet touch the ground, repeat the sequence.

Long jumps– loading the lower body by squatting down a bit and using arm swings, explode forwards to complete a series of long jumps – increase the intensity by increasing the distance, the number of jumps or the speed at which you jump.

Vertical jumps– complete a series of vertical jumps reaching a pre-decided target hung up from the ceiling or marked on the wall.

Stair jumps– using the principle of pre-loading, jump with both feet and try to cover as many stairs as possible.

Plyometric Push-Up: Assume a normal push-up position. Lower yourself to the floor. With explosive force, push off the floor so that your hands leave the floor. Repeat.

Burpee – Stand straight, go down to push up then get up to do a tuck jump.

Lateral Jumps – From a standing position, jump side to side.

There are countless other exercises and specific plyometric exercises that you can implement into your training routine, and given that most of them don’t require any equipment, you can perform them at any time (as long as you have a suitable landing surface—tarmac is not great for shock absorption).

Areas It Targets

Core: No. This workout doesn’t specifically target your core.

Arms: No. Most plyometric workouts don’t target your arms. But if you want to work them, you can add upper-body moves like medicine-ball throws and plyometric push-ups.

Legs: Yes. Expect your legs to get in great shape from all the jumping and hopping.

Glutes: Yes. Moves like jump squats fire up your glutes to make them stronger.

Back: No. Though the workout involves your whole body, it’s not focused on your back muscles.

Safety considerations

Plyometrics have been shown to have benefits for reducing lower extremity injuries in team sports while combined with other neuromuscular training (i.e. strength training, balance training, and stretching).

Plyometric exercises involve an increased risk of injury due to the large force generated during training and performance, and should only be performed by well conditioned individuals under supervision. Good levels of physical strength, flexibility, and proprioception should be achieved before commencement of plyometric training.

In the simplest definition, plyometrics refers to jump training. A key component of many sports, such as basketball, soccer, and tennis, plyometric training can enhance athleticism, strengthen the most powerful muscles in your body, and more.

Here’s a breakdown of the benefits of plyometric exercises, and how to safely add them to your workout routine.

The Benefits of Plyometrics

In order to propel your body off the ground and land safely, a lot has to happen in your muscles, tendons, ligaments, and joints. “Plyometric training targets your type II (a.k.a. fast twitch) muscle fibers, which are the largest, strongest, and most powerful in your body,” explains Trevor Thieme, C.S.C.S., Beachbody’s Fitness and Nutrition Content Manager. “It doesn’t matter whether you are a seasoned lifter or a strength-training newbie—studies show that plyometrics can help you build muscle as effectively as conventional weightlifting, and that combining the two can help you reach your goals faster than focusing on either one alone.”

Not only that, the impact your body absorbs from landing has benefits for your bones, spurring them to become denser. And if you’re an athlete, plyometrics can improve your agility and explosiveness when it comes to fast-response moves, such as sprinting, quickly changing direction on the field or court, and, of course, jumping (say, to rebound in basketball).

How to Get Started With Plyometrics

If you’re new to plyometrics, as with anything you should start small. This is especially important for plyometric exercises because correct form is so crucial, as you need to both lift your body off the ground and control the landing.

This dual-action makes plyo exercises more difficult and complex than most exercises. If you have a movement dysfunction, it will be magnified when the speed and power of a jump is applied to it.

Thieme suggests incorporating plyometric training into your workout plan by adding a plyo element to exercises with which you’re already familiar. “So you might do the jump squat instead of a conventional squat, or the split jump to compliment a conventional lunge,” he says.

When learning a new plyometric move, you can first perform it without the jump to get a handle on the form, strength, and stability that is required to do it correctly. Once you have all of that, you can then add the jumping movement.

Another way to start small is to choose lower-impact plyo exercises, such as jumping jacks, jumping rope, skaters (hopping side to side from one foot to the other), and even some martial arts or boxing activities that involve punching and kicking.

And don’t ignore the upper body: plyo pushups (where you “jump” your hands up on the press, either off the floor, an incline surface, or even the wall) and medicine ball throws are great for building explosive power above the waist. Just always be aware of your form. When you become tired, form tends to suffer, and risk of injury increases.

Try These 5 Plyometric Exercises

Although many people think of plyometric exercises as a lower-body workout, they can target your upper body as well. Here’s a representative sample of plyometric exercises that effectively work many of the body’s large muscles. To absorb some of the impact of these plyo moves, consider using a plyometrics mat.

Alternating step jumps

Stand tall with your arms by your sides and your left foot on a bench so that your hip, knee, and ankle are all bent 90 degrees. Keeping your chest up, shoulders back, and core braced, drive through your left foot while swinging your arms up and pushing your body up with enough force for the left foot to leave the bench. Switch feet in the air, landing with your right foot on the bench, and your left foot on the floor. Continue alternating legs with each rep.

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Plyo push-ups

Assume a plank position with your feet together (or separated slightly), your body straight from head to heels, and your hands in line with (but slightly wider than) your shoulders. Squeeze your glutes and brace your core to lock your body into position. Keeping your elbows tucked against your ribs, lower your torso until your chest is within a few inches of the floor. Pause, and then push up with enough force for your hands to leave the ground. Land softly, and transition immediately into your next rep.

Start with your right leg slightly bent and your left foot tucked behind it. Push off your right leg to move your body to the left, landing on your left leg, and tucking your right leg behind it. Continue the lateral jumps, landing softly and with bent knees each time.

Stand on your right leg, with your left leg lifted straight out in front of your body. Moving to the left, jump to your left leg, lifting your right leg straight out in front of your body. Switch once more to your right leg, and then once more to your left leg. Then reverse the direction jumping to your right, still alternating legs.

Whether you’re just getting into running, preparing for your first 5K, or attempting a full marathon, you might be wondering how you can get a little faster on your feet. One way: Add plyometrics to your training.

Plyometrics, which are movements where you jump explosively and spend as little time on the ground as possible, have been found to improverunning speed and efficiency. “When you run, you need to produce force against the ground as quickly as possible,” says Jason Karp, PhD, a running coach and owner of Run-Fit. “Plyometrics improve your muscle’s ability to produce force quickly.”

What makes plyometrics so unique is their ability to target two kinds of muscle movements: shortening and lengthening. “When you do quick movements where you jump, land, and jump again, your muscles are being asked to lengthen quickly, then shorten quickly, and then lengthen again,” he says. “This combination actually produces more force than if you just did a shortening move or a lengthening move alone.”

Plyometrics can be pretty intense, so Karp recommends starting with some basic movements and building on them each week.

Six-Week Plyometric Exercise Routine for Runners

These moves all target your glutes, quads, calves, and core. Try to spend as little time on the ground as possible between jumps. Do the routine twice each week in addition to any running you’re doing.

WEEK 1

Single-Leg Hops

Stand on left leg. Hop 10 times, then hop forward and back 10 times, then hop side to side (shown here) 10 times. Repeat on right leg, rest, then do one more set.

Step-Up Hops

Stand on your left leg in front of a step or small platform. Hop up onto the step and walk down. Stand on right leg and do the same. Repeat 10 times on each leg. Rest, then do one more set.

WEEK 2

Same two movements as Week 1.

WEEK 3

Same two movements as Week 2, plus:

Double Leg Bound

Start in a squat position, then jump forward with both legs as far as you can. Repeat 10 times. Rest, then do one more set.

Alternate Leg Bound

This move looks like an exaggerated running motion, but you’re bounding forward as far as you can from one leg to the other (not pictured; it will look like a combination of running and jumping). Repeat 10 times on each leg. Rest, then do one more set.

WEEK 4

Same four movements as Week 3, plus:

Squat Jumps

With hands on hips the entire time, squat down, then jump straight up as high as you can. When you land, lower back down into a squat position smoothly, then immediately jump again. Repeat 10 times. Rest, then do one more set.

WEEK 5

Same five movements as Week 4, plus:

Depth Jumps

Stand on a one-foot tall box. Jump onto the ground with both feet and land in a squat. then jump straight up as high as you can. Step up onto box, repeat 10 times. Rest, then do one more set.

Box Jumps

From the ground, jump up with both feet onto a box about a foot high, then immediately jump back down to the ground. Do 10 reps. Rest, then do one more set.

WEEK 6Same seven movements as Week 5.

This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.

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Alice Oglethorpe

Alice Oglethorpe is a freelance writer and editor based in Chicago, IL. She covers health, happiness, fitness, and anything else that piques her interest. Her work has appeared in O, The Oprah Magazine, Self, Shape, Fitness, Redbook, Health, Better Homes & Gardens, Psychology Today, Good Housekeeping, and more.

[PTF Note: Many of these exercises are included in Plyometrics training at Perfect Total Fitness – stop in and talk to one of our certified personal trainers for more information!]

We all know injuries can happen in the gym—but how many times have you heard someone say they injured their back carrying heavy luggage or lifting kids? Or tweaked their knee going on a hike or walking the dog? That’s why functional strength training is such a hot topic these days.

The American Council on Exercise(ACE) defines functional strengthtraining as “performing work against resistance in such a manner that the improvements in strength directly enhance the performance of movements so that an individual’s activities of daily living are easier to perform.”

“[Functional training] has become such a hot item that its proponents are creating the impression that all other approaches to sports training are wrong, unproductive, spurious, or ineffectual.”

Siff argues that the word “functionality” is highly subjective because it depends not only on the exercise itself but on factors like:

Characteristics of the athlete

Reps

Sets

Manner of execution

Phase of training

Interaction with other training

Current physical and mental state of the athlete

Regardless of the context in which we define functional training, clinical data from a multitude of sources clearly shows the effectiveness of “functional” strength training, particularly for older adults.

We’ll dig into the current research shortly. First, let’s talk about why you need functional strength.

Why do you need functional strength?

Here’s a scary stat: your muscle mass and strength will decrease30 to 50% between the ages of 30 and 80. Despite this, only 6%of adults do resistance training two or more times per week (the 2008 Physical Activity Guidelines for Americans’ recommendation).

Doing resistance exercises and movements that help you become stronger, more flexible, and more agile makes you better equipped to handle day-to-day feats of strength and athleticism that are often overlooked. And, it can help you become less injury-prone.

Another secondary benefit, according to ACE, is that improving your strength and agility in one area of your body leads to better performance in other areas.

The science of functional strength training

So, to work towards functional strength, do you have to start benching, squatting, and deadlifting? Not if you don’t want to, and for some, that might even a barrier to even getting started.

In one study that compared traditional weight training to functional training (which they defined as resistance training exercises mixed with isometric stability exercises) in middle‐aged and elderly adults, researchers found that traditional weight training and functional trainingwere equally effective at improving functional capacity in test subjects.

Another study of 87 adults aged 65-93 years published in the American Journal of Health Promotion showed that functional ability improved for functionally limited elderly people who participated in a 16-week structured exercise program consisting of thirteen different strength training exercises using a Thera-Band resistance band.

When researchers tested the effects of 12 weeks of resistance training on the isometric strength, explosive power, and selected functional abilities of healthy women aged 75 and over, they saw statistically significant improvements in 4 out of 5 exercises measured.

Finally, another studyfound that for adults in their 70s, shoulder strength was a key indicator of upper body functional strength (we’ll look at some exercises that address this below).

The science is clear: functional strength training is more than just another fad. It’s something adults could really benefit from, especially at they age. Unfortunately, most aren’t doing it.

How to improve your functional strength

There are several exercises you can do to improve your functional strength. Functional training expert Michael Boyle says in his book New Functional Training for Sports that it’s a good idea to focus on functional “stability training” that targets three specific areas:

Deep abdominals (transversus abdominis and internal oblique)

Hip abductors and rotators

Scapula stabilizers

Here’s a good list of exercises that work one or more of these areas you can incorporate into your workout routine every week.

Pushup to arm and hip raise

Perform a normal pushup. When you reach the top of the movement, lift one of your arms up, turn your shoulder, and reach your arm up to the sky. Then lift your outside leg up as high as you can, holding for up to 10 seconds. Repeat on the other side. Do 6-10 repetitions on each side. This exercise builds shoulder, arm, and hip strength, engages your core and ab muscles, and improves flexibility in your shoulders, back, and hips.

Bodyweight squat

One of the best exercises for building all-around functional lower body strength is the mighty squat. Squats work nearly every muscle in your legs, while also building the necessary core strength to help you with day-to-day movements involving pushing, pulling, and lifting.

Contrary to popular belief, you don’t need to load a barbell full of heavy weights on your back to reap the benefits of this exercise. Your own body weight is plenty for most people, and you can do several variations once you start building strength.

For advanced squatters, hold on to a pole or TRX strap and do 1-legged squats. If your leg strength is above-average, you should be to work up to unassisted 1-legged squats (they’re much harder than you think).

Inverted row

This exercise effectively targets your back muscles, spine and scapula stabilizers, and arms, making it easier to do every-day activities that include any type of pulling motion (lifting things off the ground, starting a lawnmower, etc.).

To do it, lie down flat on your back and grab a stable barbell or set of straps above you. Pull your upper body up as high as you can while keeping your back straight. Squeeze your shoulder blades together at the top. Complete as many repetitions as possible. Here’s a quick video that shows how to do it.

Exercise ball hamstring curl

Eccentric exercises like the hamstring curl are one of the most effective ways to build functional strength in your hamstrings and hips and prevent injuries down the road.

To do this exercise, lie on your back with your knees bent and lift your legs up so the bottom of your feet are resting atop an exercise ball. Roll your legs out until they’re straight, hold the position for a second or two, then return to the top of the movement while squeezing your hamstrings.

Working these muscles will help make any squatting, bending, or thrusting motions easier.

Exercise ball rollout

Exercise ball rollouts are one of my favorite functional exercises. They work your chest, shoulders, core, and legs. To do this exercise, start in a pushup position with your arms on the floor in front of you. Lift your legs so the tops of your feet rest on the exercise ball. Your knees should be bent to start the movement. Now extend your legs out as straight as you can. Hold the movement for a couple seconds, then return to the starting position. Do 10 total repetitions.

Hip mobility sequence

Muscle groups worked:hip abductors and rotators

GMB Fitness put together a great video of a 6-minute hip mobility sequence. Exercises include lying hip rotations, piriformis stretch, butterfly, frog, kneeling lunge, traveling butterfly, squatting internal rotations, and pigeon. Do this sequence three times a week to loosen up those hip abductors and rotators(author’s note: I tried it and felt fantastic after).

Scapula sequence

Muscle groups worked:scapula stabilizers

Russ Paine, PT and Michael L. Voight, PT published an excellent paper in the International Journal of Sports Physical Therapy called The Role of the Scapula, where they outline a 3-phase routine for beginner, intermediate, and advanced strength training athletes.

The beginner exercises are targeted more toward those who have had shoulder surgery but it’s always good to have a firm grasp on “the basics” before trying any of the other movements.

The Final Verdict

Functional strength training is a proven way to slow down the effects of age-related muscle atrophy and decrease your risk for injury. Try doing several of the exercises noted above to work the important stabilizer muscles in your core/deep abdominals, shoulders, and hips.

As you add more functional exercises to your workout, you should see improvements in your ability to perform your everyday activities and, thus, in your quality of life. That’s quite a return on a very small time investment.

6 Plyometrics Exercises for a Better Workout in Less Time

Plyometrics — or high-intensity exercises that stretch and then quickly shorten your muscles (think jump squats or plyo push-ups) — are already known for their quick calorie-blasting, body-toning results. “The technique was originally designed to develop explosive speed and power in Olympic athletes, but the benefits extend out to the average Joe and Jane in both body and mind,” says Adam Rosante, NYC-based trainer and creator of the popular bodyweight interval workout WaveShape.

“The intensity of firing up your big muscle groups with such speed sends your heart rate through the roof and burns a ton of fat.” Plus, Rosante explains, when your brain is forced to process the mechanical speed required of plyo moves, it has the potential to improve overall cognitive function.

But there’s better news yet: There may be an even more efficient way to do this powerhouse type of workout.

Plyometrics Exercises: The Power of Cluster Sets

Though many people stick to the standard two or three sets of 10 to 15 reps, flipping that format on its head might actually improve your performance, according to a new study published in the Journal of Strength and Conditioning Research. Exercisers who did cluster sets — 10 sets of shorter reps ranging from only two to five — were able to jump higher and reach greater takeoff velocity during their workout, which could result in more explosive power.

The sweet spot is sets of three to five reps, found Lee E. Brown, Ph.D., study coauthor and director of the Center for Sport Performance at California State University in Fullerton. Do fewer than that and you can’t maximize the eccentric (or muscle-lengthening) phase of the movement, which will lessen your velocity. Go for more than five and you’ll get too fatigued to maintain your max jump height. It’s important to note that ample rest is also key to helping you reach maximum power and jump height throughout every rep, says Brown. Aiming for 30 to 45 seconds between sets allows you to start each set feeling fresh.

Want to know what cluster sets feel like? We had Rosante design the following plan, a mix of moves to tone your entire body and rev your heart rate in no time. Do 10 sets of three to five reps of each move — using momentum from the previous rep to drive speed and power — and rest 30 seconds between sets.

Your Quick Plyometrics Workout in 6 Moves

1. Plank Squats

How to: Start with your feet shoulder-width apart and begin to lower the body, keeping your weight in your heels as if you’re sitting back into a chair, until thighs are parallel or close to parallel with the floor (a). In one fast motion, drop the hands to the floor and jump your feet back to a plank position, making sure the body remains in a straight line from head to toe (b). Immediately jump your feet back to the squat position to complete one rep (c).

2. Plyometric Push-Ups

How to: Start in a plank position with wrists directly under the shoulders, body in a straight line from head to toe (a). Lower your chest to the floor and then push up explosively with enough force for your hands to leave the floor for a second, and then land softly (b).

3. Broad Jumps

How to: Stand with feet hip-width apart and begin to lower the body, keeping your weight in your heels as if you’re sitting back into a chair, stopping just before your thighs are parallel with the floor (a). Jump up as high as you can and forward, and focus on landing softly on your feet (b). Immediately return to the quarter-squat position and repeat (c).

4. X-Overs

How to: Stand with feet shoulder-width apart and begin to lower your body, keeping your weight in your heels as if you’re sitting back into a chair until thighs are parallel with the floor (a). Jump straight up explosively and as your feet leave the floor, cross your right leg in front of your left, then uncross so you land with feet shoulder-width apart to complete one rep (b). Immediately lower back into the squat and repeat, this time crossing the opposite leg in front.

5. 180 Jump Squats

How to: Stand with feet hip-width apart and begin to lower your body, keeping your weight in your heels as if you’re sitting back into a chair, stopping just before your thighs are parallel with the floor (a). Jump up, turning your body 180 degrees mid-air, in order to land facing in the opposite direction (b). Immediately lower into your quarter-squat again, and jump and turn in the opposite direction, so you land in starting position to complete one rep (c). (For more squat variations, head here!)

6. Pass, Fall, Go’s

How to: Kneel on the ground and hold a weighted ball with both hands against your chest. Explosively push the ball forward from your chest and release it far as possible (a). Follow through by falling forward and catching yourself with your hands on the ground shoulder-width apart (b). Push back up and take off sprinting to the ball (c). When you get to the ball, that’s one rep (c).